by Ryan Andrews, March 9th, 2009.
People will go to great lengths to ensure that they have a smart and well structured exercise program, nutritional plan and supplementation regimen. Yet they often forget about or abandon their sleep and sleep quality. Sleep is essential to health and survival. Even if you don’t eat very well, you can still expect to live around 75 years. But if you don’t sleep, you’ll likely check out in a couple of weeks — the Guinness World Record for sleep deprivation is 11 days. (For more reading on this, check out Scientific American: How Long Can Humans Stay Awake?)
Most of you aren’t going to try to break that record any time soon, even though medical students and parents of newborns might feel as though they are inadvertently trying. But even if you meet the basic requirement for sleep, are you sleeping optimally? And if not, what does poor sleep quality do to your body composition and eating habits? Are late nights in front of the TV, computer, or fridge leaving people fatigued, overfed, and with little ability to make nutritious food choices each day?
What you should know about sleep
The average adult gets about 7 hours of sleep per night. 33% of the population gets fewer than 6.5 hours per night (no wonder it feels like the world is kind of cranky and distracted sometimes!). Women sleep a bit more than men. Those who carry high amounts of body fat tend to sleep less than those with a normal body fat. Studies suggest that people who sleep fewer than 6 hours per night gain almost twice as much weight over a 6-year period as people who sleep 7 to 8 hours per night. Excessive sleep isn’t necessarily better: those who sleep more than 9 hours per night have similar body composition outcomes as those who sleep less than 6 hours.
Why sleep less?
Although many of us may feel that work demands a lot of our attention or that we can’t get our brains to shut off, the real reason for lack of sleep is rarely long work hours or physiologic abnormalities; rather, most people lose sleep due to voluntary bedtime delay. We cut back on sleep because we choose to. We watch TV. We browse the internet. We go out with friends. This voluntary bedtime delay is something found only in modern society. The average American slept nearly 9 hours each night a century ago. If we were to remove forms of artificial stimulation and excessive work/life demands, humans would likely sleep for about 8 hours per night, based on the natural sleep/wake cycle of the brain.
“Sleep loss due to voluntary bedtime curtailment has become a hallmark of modern society… Chronic sleep loss, [whether] behavioral or sleep disorder related, may represent a novel risk factor for weight gain, insulin resistance, and Type 2 diabetes.”
— Spiegel, K.
Regular exercise can reduce a woman’s risk of cancer, but the benefits may slip away if she gets too little sleep, say US researchers.
Sleep and body composition
A 2005 study, with a nationally representative sample of about 10,000 adults, suggested that the United States obesity epidemic might, in part, be caused by a corresponding decrease in the average number of sleep hours. This study found that people between the ages of 32 and 49 who sleep fewer than 7 hours each night are significantly more likely to be obese. Also, staying awake beyond midnight seemed to increase the likelihood of obesity. These associations have a “dose-response” relationship, with later bedtimes and shorter sleeping hours resulting in greater levels of body fat gain. Wake-up time was not significantly related to obesity. Similarly, a study that followed the growth of more than 9,000 children from birth onwards showed that children who slept the least when they were 30 months old were more likely to be obese at age 7 than children who slept more.
It’s not clear yet whether poor sleep is a cause or a result of excess body fat (or both). Some scientists speculate that sleep deprivation could disrupt the hormones that regulate appetite, which results in body fat accumulation. Other scientists believe that the physical discomfort of obesity and sleep apnea reduce the chances of getting a good night’s sleep.
While there are many reasons that lack of sleep could influence body fat, one of them may be the decreased growth hormone (GH), thyroid stimulating hormone (TSH), and increased cortisol, most notably in the evening. Moreover, chronic sleep restriction results in elevated sympathetic nerve activity and a slow insulin response. This is the perfect storm of peripheral effects to accentuate obesity:
- Lowered glucose tolerance (GT)
- Increased sympathovagal balance
- Increased evening and nocturnal cortisol levels
- Lowered leptin
- Insufficient thyroid stimulating hormone (TSH)
Pragmatically speaking, lack of sleep may lead to more body fat simply because more time spent not sleeping means more time to eat. And those junk food commercials start looking pretty appealing at 1 a.m.
What about appetite hormones? A study with 12 young, healthy, normal-weight men found that just two nights in a row with 4 hours of sleep (and no napping) resulted in lower levels of leptin and higher levels of ghrelin. As low leptin and high ghrelin both stimulate hunger and appetite, the men reported higher overall hunger ratings, especially cravings for energy dense, processed foods like sweets, baked goods and bread. No “jonesing” for kale and kidney beans. Thus, scientists speculate that deregulation of appetite hormones could be another reason that sleep deprivation results in body fat gains.
Actions of and relationships between leptin and ghrelin So, less sleep potentially results in more body fat, big deal. Well, that’s not it. Getting less than 7.5 hours of sleep each night also means that you’re at greater risk of heart attack, stroke, and sudden cardiac death than your pals who get plenty of snooze time. Also, with the weight gain that could come with minimal sleep, you’d likely see insulin resistance (IR), glucose intolerance and type 2 diabetes.
Check this out: Eleven healthy men in their 20s were only allowed 4 hours of sleep for six straight nights. At the end of this, the young men had the insulin sensitivity of a 70 year old pre-diabetic! Despite the small sample size in this study, the results are suggestive.
With lack of sleep, daily life function can suffer as well, including moods, cognition, and memory. Going 24 hours without sleep is similar to performing with a blood alcohol level of 0.10%. Good luck navigating the grocery store and/or gym while “intoxicated” from minimal sleep.
Why is sleep so important?
Hormone cycles
The suprachiasmatic nucleus (SCN) is a “clock” built into our brain that regulates circadian rhythm. Because the SCN lies just above where the optic nerve crosses the hypothalamus, exposure to light and dark can influence our daily rhythms. Many hormones, such as GH, TSH, adrenocorticotropic hormone (ACTH), luteinizing hormone (LH), prolactin, melatonin, and even testosterone have regular diurnal cycles. Having a consistent sleep routine (going to bed and getting up at the same time each day) can cue the SCN and allow for a deep, regular sleep pattern.
Sleep creates a perceptual wall between the conscious mind and the outside world. Closing our eyelids makes it easier to sleep, but even without eyelids, we could sleep just the same. The pineal gland releases melatonin into the bloodstream in the hours preceding sleep, mainly in response to light/dark cycle changes.
Sleep stages
Five stages occur during sleep. Light sleep occurs during stages one and two, while stages three and four are deep sleep. It’s in stages three and four that GH secretion occurs. Rapid-eye movement (REM) sleep, generally when dreaming occurs, takes place during stage five. A full cycle through these five stages occurs about every 90 minutes. If numerous full cycles of sleep aren’t attained most nights, GH secretion can diminish and influence physical and mental restoration.
When someone sleeps less than their body needs, not only is GH secretion lowered, but overall exercise performance can taper off. It may feel as though the exerciser is working very hard when they really aren’t.
“People just don’t realize how important sleep is, and what the health consequences are of not getting a good night’s sleep on a regular basis… Sleep is just as important for overall health as diet and exercise.”
–Carl Hunt, MD, director of the National Center on Sleep Disorders Research at the NIH
Other interesting information about sleep
Sleep debt is cumulative, meaning that the more nights with less sleep, the greater likelihood of negative effects taking place. The good news is that you can catch up with just a few consecutive nights of adequate sleep. Experts hypothesize that each hour of sleep debt needs to be repaid, eventually.
Obstructive sleep apnea (OSA) is a blockage in the airway due to soft tissue collapse. It is very common, likely because a major risk factor is excessive body fat. OSA can disturb a sound sleep, as the airway is restricted – and sufferers might even stop breathing for brief periods. No clear benefit has been noted after surgery for OSA.
High concentrations of cortisol –- a stress hormone -– can negatively affect sleep quality. Phosphatidylserine (PS) is effective in cortisol regulation/suppression and can help to control evening cortisol levels, leading to better sleep quality. Valerian root can help too. Most PN clients who have complained of sleep problems when following a high volume training and/or a calorie restricted diet have found that sleep quality improved when supplementing phosphaditylserine. We recommend one dose in the early evening (5-6 pm) and one dose about an hour before bed. (Talk to your doctor if you’re on medications, pregnant or breastfeeding; valerian drug interactions can be found here.) Not every insomniac benefits from PS, just those with high evening cortisol levels. Consuming adequate carbohydrates and protein after exercise can also help to control cortisol.
Many tricyclic antidepressants (e.g., Desipramine [Norpramin], Doxepin [Sinequan], Imipramine [Tofranil]) can decrease REM sleep, providing additional evidence for a link between mood and sleep.
Sleep may improve memory formation and recall.
Knowing you’ll get to nap during the day can help to lower blood pressure.
Summary and recommendations
Most research findings support the hypothesis that sleep duration is associated with obesity. Thus, finding a suitable sleeping strategy needs to be part of your healthy living and good nutrition routine. We live in a busy world but we are not a victim of it. While we have more opportunities to do things other than sleep, like 24 hour cable/satellite TV, internet, email, extended work shifts, family commitments, 24 hour shopping, etc., much of the time we choose what we do. Lack of sleep usually reflects our priorities rather than real constraints.
If you are concerned about your sleep quality and quantity, start by figuring out if your sleep is adequate. Just like we recommend a food diary, sleep experts often recommend a “sleep diary“. Are you getting 7-9 hours each night? If not, why? Is it due to poor sleep hygiene, medications, or another negative habit? Get to the root of the problem and start reaping the benefits of adequate sleep time.
Second, make good sleep a priority, just like the rest of your healthy habits. Here are several factors to consider when generating a sleeping pattern:
- Consistency: Keep a relatively consistent bedtime and wake time. Staying up late and sleeping in on weekends can disrupt your routine during the week.
- Light: Keep the bedroom extremely dark, to tell the body’s light-sensitive clock that it’s time to sleep.
- Noise: Keep the bedroom extremely quiet or use a white noise generator (such as a fan).
- Relaxation/routine: Develop a pre-bed routine that is relaxing and familiar. Television, work, computer use, movies and deep/stressful discussions late at night can disrupt sleep.
- Temperature: Keep a slightly cool temperature in the room, between 66-72 F or 18-22 C.
- Stimulants: Eliminate stimulants like caffeine/nicotine, especially later in the day.
- Exercise: It’s not only good for a tight butt and big guns, it can help improve sleep.
- Fullness: Eating a dinner that makes you overly full can disturb sleep.
All About Recovery
by Ryan Andrews, August 24th, 2009.
What is recovery and why is it so important?
How much time do you spend in the gym (or working to physically improve your body)?
Probably not much. Well, at least compared with the amount of time you spend between those sessions.
Gym time is simply a stimulus for change. This stimulus will only create results if we recover enough between workouts. The quicker and more efficiently we can recover, the sooner we can spur further progress.
When someone doesn’t recover adequately, performance and health may suffer. Many athletes describe it as “hitting a wall.” Many exercisers refer to it as “overtraining.” It usually means low energy and an overall sensation of not feeling quite right. Fatigue occurs because recovery wasn’t adequate.
If we looked at someone’s insides, we might also see that their markers of inflammation are elevated. We might see that their connective tissues aren’t healing. We might see their happy neurotransmitters and anabolic hormones going down and their catabolic hormones such as cortisol going up.
In short, lack of recovery is a complex, multi-faceted phenomenon with wide-ranging effects.
The underlying causes of fatigue fall into two main categories:
- Central (neuromuscular)
- Local (peripheral)
Our central nervous system (CNS) acts like a car engine regulator. If the engine on a car revs too high for too long, it shuts down. Our brain attempts to protect our muscles the same way. It will reduce the rate of nerve impulses.
Conversely, local fatigue is related to energy system depletion and/or metabolic byproduct accumulation. Using our car analogy, this is sort of like running out of gas or rusting.
What you should know about recovery
We can do lots of activities between workouts. The ones we ultimately choose greatly influence how efficiently we recoup. We can place all of our “out of gym” activities into two main categories:
- Sympathetic activities – often referred to as “fight or flight”
- Parasympathetic activities – often referred to as “rest and digest”
Pursuing ambitious career goals, building relationships, balancing finances, acquiring food, acquiring shelter, and all of the daily activities required for human survival are sympathetic activities.
They are stressors and can bump up levels of cortisol and adrenaline.
When we get wrapped up in these activities and let them dominate our life, it can result in:
- Poor blood sugar management and insulin resistance
- Depression, sleep disruption, and carbohydrate craving
- Decreased thyroid hormone output and a reduced metabolism
- Altered sex hormone activity
- Amino acid loss from muscle
If this is chronic, production of stress hormones can slow and the development of ongoing fatigue could occur. This type of fatigue is central, or neuromuscular. The body has been revving too high for too long and it’s shutting down.
Now, removing all stressors from life might sound appealing, but it isn’t a positive thing. Rather than eliminating stress, balancing stressful activities with relaxing and energizing activities is the key.
Relaxing and energizing activities are parasympathetic dominant. These include:
- Meditation
- Yoga
- Pilates
- Tai chi
- Spa treatments
- Meaningful relationships/discussions
- Jacuzzi time
- Sauna
- Relaxing hobbies
- Reading
- Music
- Drinking tea
- Daydreaming
- Warm baths
- Candles
- Aromatherapy
Meditation, yoga, pilates and tai chi can help to lower stress, improve oxygenation and stimulate recovery. They’ve been around for thousands of years because they work. Spa treatments, sauna time and baths can facilitate lymph circulation and recovery.
Sleep and meaningful relationships can also regulate our recovery. A restful sleep and a good laugh are like a carnival for energizing and recovery hormones. And everyone likes the carnival.
Most people need 7 to 9 hours of restful sleep each night to perform their best. See AA Sleep for more. If your sleep has tanked, you may be overtraining.
One activity isn’t necessarily better than another; it’s more about what the specific activity does for you. Remember, the immune system is working overtime between exercise bouts as it tries to bring things back into balance. The least you can do is nudge it along.
Prioritizing 30 minutes of parasympathetic activity each day is essential for productive recovery.
Nutrition
Real food
On the nutrition front, eating real food in its unprocessed form will give your body the nutrients it needs. We cover this in depth throughout Precision Nutrition v3. Consuming whole foods along with herbs and spices can help to moderate inflammation, assisting in recovery.
Caloric intake
Avoid lowering calories below 1500 per day when training more than 7 hours each week.
Appetite
Appetite can clue you in on your recovery status as well. If you can’t imagine eating more than a couple pieces of fruit each day OR feel like a bottomless food pit, you may be overtraining.
Water
And don’t neglect hydration. Plenty of fluids can be important for lymphatic function.
Supplementation
Supplements after training can enhance the recovery process. These include carbohydrates, protein and BCAAs. See AA Carbohydrates, AA Protein, and AA BCAAs for more. If recovery supplements or a nutrient dense meal aren’t in place after workouts, the regeneration process can be delayed. Glutamine and creatine might also be of use for recovery. See AA Glutamine and AA Creatine for more.
Phosphatidylserine is one of the few supplements that might help to control stress levels, see this article for more.
Avoid unnecessary anti-inflammatory medications, prescription or over the counter (e.g., NSAIDs). While we don’t want chronic inflammation, we do want inflammation to happen in the initial stages after trauma. When we suppress inflammation, we may also forfeit the recovery process long-term.
Workouts
Variation and cross-training
If we don’t cross train and vary workouts, specific muscles and energy systems may not fully recover. Think of a hard core marathoner or muscle head, always doing the same program until they burn out or get injured (or both).
If you do intense intervals and then intense resistance training, day after day, you can tax your anaerobic system. This is one of the reasons lower intensity cardio is so popular between resistance training sessions for strength and physique athletes.
If you do endurance cycling and running day after day, you’ll tax your oxidative system, moreover, nutrient stores will likely go un-replenished.
Those are both examples of local fatigue, with depleted energy systems and metabolic waste product accumulation.
Starting the recovery process
After each stressful workout, we must repair damaged tissues and cells while replenishing nutrient stores and removing wastes.
Engaging in an adequate warm-up, mobility work, a cool-down, and plenty of flexibility work will assist in the recovery process. Think of it as pre-hab.
Improving and ensuring good circulation is an important part of this. Blood brings new oxygen and nutrients while removing wastes. Lymphatic circulation sends white blood cells to do their job while tidying messes left behind.
Exercise and immunity
The relationship between exercise and immunity is what researchers call a “J-shaped curve”.
- Sedentary people have a moderate risk of infection. Their immune system isn’t running as well as it could be.
- People who are regularly active, but moderate their intensity and vary their training, do better than the sedentary people. They’re the healthiest bunch.
- People who are active but constantly pushing their limits — whether that’s workout frequency, duration, intensity, or loading — without proper recovery start to become sicker and sicker the more they crank up the difficulty. In extreme cases, they can end up with a serious infection such as pneumonia.
High levels of exercise intensity with inadequate recovery can result in immunosuppression Overtraining/Under-recovering
People often talk about “overtraining”, but in reality what they mean is “under-recovering”.
You may be overtraining if:
- Your muscles are always sore
- The idea of going to the gym makes you feel depressed or anxious
- In fact you feel more depressed and anxious overall, with a side order of crabby
- You aren’t sleeping well — or can’t stop sleeping
- You have no appetite or a ravenous appetite
- Everything hurts, all the time
- You seem to come down with every darn virus going around
- Your gym performance has been slumping — either seriously stagnating or getting worse
One objective indicator of overtraining/under-recovering is elevated morning heart rate. If you’re concerned, take your pulse before you get out of bed one morning. Here’s one handy test.
You can also do a couple of other home tests to pinpoint adrenal fatigue, which often also signals overtraining/under-recovering. More on adrenal function and testing
Summary and recommendations
- Prioritize 30 minutes of parasympathetic activity each day (e.g., yoga, meditation, massage, warm bath, Jacuzzi, light conversation, laughing, etc.)
- Don’t lower calorie intake below 1500 when training more than 7 hours a week
- Use a carbohydrate, protein, or BCAA supplement after training
- Consider using creatine, glutamine, and/or phosphatidylserine
- Avoid using anti-inflammatory medications on a regular basis
- Eat nutrient dense foods at regular intervals, incorporate herbs and spices, and drink water and tea whenever you are thirsty
- Vary your training program and cross-train
- Participate in low intensity exercise between higher intensity bouts to promote recovery (e.g., yoga, walking, swimming, stretching, mobility work, etc.)
- Aim for 7-9 hours of restful sleep each night
Further resources
Research Review: Nutrition and Exercise Recovery – Part 1
Research Review: Nutrition and Exercise Recovery – Part 2
References
Watkins BA, et al. Linoleate impairs collagen synthesis in primary cultures of avian chondrocytes. Proc Soc Exp Biol Med 1996;212:153–159.
Hankenson KD, et al. Omega-3 fatty acids enhance ligament fibroblast collagen formation in association with changes in interleukin-6 production. Exp Biol Med 2000;223:88–95.
Beauchamp GK, et al. Ibuprofen-like activity in extra-virgin olive oil. Nature 2005;437:45-46.
Davis JM, et al. Curcumin effects on inflammation and performance recovery following eccentric exercise-induced muscle damage. Am J Physiol Regul Integr Comp Physiol 2007;292:R2168-R2173.
Ali M, Thomson M, Afzal M. Garlic and onions: their effect on eicosanoid metabolism and its clinical relevance. Prostaglandins Leukot Essent Fatty Acids 2000;62:55-73.
Maurer HR. Bromelain: biochemistry, pharmacology and medical use. Cell Mol Life Sci 2001;58:1234-45. Review.
Heijnen CG, et al. Flavonoids as peroxynitrite scavengers: the role of the hydroxyl groups. Toxicol In Vitro 2001;15:3-6.
Laine L. The gastrointestinal effects of nonselective NSAIDs and COX-2-selective inhibitors. Semin Arthritis Rheum 2002; 32(Suppl 1):25–32.
Greene, J. Cost-conscious prescribing of nonsteroidal anti-inflammatory drugs for adults with arthritis. Archives of Internal Medicine 1992;152:1995-2002.
Feingold D, Hame SL. Female athlete triad and stress fractures. Orthop Clin North Am 2006;37:575-83.
Long CL, et al. Metabolic response to injury and illness: estimation of energy and protein needs from indirect calorimetry and nitrogen balance. JPEN J Parenter Enteral Nutr 1979;3:452-456.
Emery PW. Metabolic changes in malnutrition. Eye 2005;19:1029-1034. Review.
Ehrlich HP, Tarver H, Hunt TK. Effects of vitamin A and glucocorticoids upon inflammation and collagen synthesis. Ann Surg 1973;177:222-227.
Scholl D, Langkamp-Henken B. Nutrient recommendations for wound healing. J Intraven Nurs 2001;24:124-132.
Hughes MS, et al. Enhanced fracture and soft-tissue healing by means of anabolic dietary supplementation. J Bone Joint Surg Am 2006;88:2386-2394.
Demling RH. The role of anabolic hormones for wound healing in catabolic states. J Burns Wounds 2005;17:e2.
Albina JE, et al. Arginine metabolism in wounds. Am J Physiol 1988:254:E459-467.
Soltow QA, et al. Ibuprofen inhibits skeletal muscle hypertrophy in rats. Med Sci Sports Exerc 2006;38:840-846.
Trappe TA, et al. Effect of ibuprofen and acetaminophen on postexercise muscle protein synthesis. Am J Physiol Endocrinol Metab 2002;282:E551-E556.
Newsholme EA, Crabtree B, Ardawi MS. The role of high rates of glycolysis and glutamine utilization in rapidly dividing cells. Biosci Rep 1985; 5: 393–400.
Bulus N, et al. Physiologic importance of glutamine. Metabolism 1989; 38: 1–5.
Cersosimo E, et al. Role of glutamine in adaptations in nitrogen metabolism during fasting. Am J Physiol 1986; 250: E622–E628.
Schilling BK, et al. Creatine supplementation and health variables: a retrospective study. Med Sci Sports Exerc 2001;33:183-188.
Andrews RD, et al. Protein intake for skeletal muscle hypertrophy with resistance training in seniors. Int J Sport Nutr Exerc Metab 2006;16:362-372.
Greenwood M, et al. Creatine supplementation during college football training does not increase the incidence of cramping or injury. Mol Cell Biochem 2003;244:83-88.
Rowlands DS, Hopkins WG. Effect of high-fat, high-carbohydrate, and high-protein meals on metabolism and performance during endurance cycling. Int J Sport Nutr Exerc Metab 2002;12:318-335.
Berardi JM, Price TB, Noreen EE, Lemon PW. Postexercise muscle glycogen recovery enhanced with a carbohydrate-protein supplement. Med Sci Sports Exerc 2006;38:1106-1113.
Jakeman JR, et al. A single 10-min bout of cold-water immersion therapy after strenuous plyometric exercise has no beneficial effect on recovery from the symptoms of exercise-induced muscle damage. Ergonomics 2009;52:456-460.
Buchheit M, et al. Effect of body posture on post-exercise parasympathetic reactivation. Exp Physiol 2009 Apr 24. Epub.
Ortego AR, et al. Effects of gender on physiological responses to strenuous circuit resistance exercise and recovery. J Strength Cond Res 2009;23:932-938.
Categories: Advanced Diet and Sports Nutrition Articles, All About Exercise, All About Health & Disease
What is cardio training?
Cardio training is exercise with the purpose of developing cardiovascular or aerobic fitness. Cardiovascular fitness is a good measure of the heart’s ability to pump oxygen-rich blood to the muscles.
Cardio training generally involves exercising at a constant moderate level of intensity, for a specified duration, during which the cardiovascular system is allowed to replenish oxygen to working muscles. Typical activities include walking, jogging, cycling, swimming, jump rope, stair climbing, and rowing.
Why is cardio training so important?
Cardio training plays a vital role in human health and performance. With regular cardio training, one can expect numerous metabolic changes.
These include:
- Increased cardiac output
- Increased oxygen uptake
- Increased blood flow to active muscles
- Decreased sub-maximal respiratory rate
- Increased blood volume
- Improved thermoregulation
- Increased mitochondrial size and density
- Increased oxidative enzyme concentrations
- Increased capillarization in muscle bed
- Lower rate of all-cause mortality
- Lower rate of cardiovascular disease
- Lower incidence of type 2 diabetes
- Lower rate of total body fat
- Lower rate of colon cancer
- Lower rate of breast cancer
- Lower rate of osteoporosis
Introducing just a small amount of regular cardio training can greatly improve health (see chart above right: health benefit increases as baseline activity status increases).
What you should know
Just as with strength training, cardio training requires proper progression, variation, specificity, and overload if beneficial adaptations are to occur.
When looking at how to design an effective cardio training program, consider the following variables:
- Mode
- Frequency
- Duration
- Intensity
1. Mode
You can alter the mode of exercise to your liking and/or ability. The following activities (among others) can be used for cardio training: swimming, rope skipping, jogging, cycling, cross country skiing, stair climbing, elliptical trainer, dancing, and rowing. When choosing your activity, consider the activities you enjoy, your skill level, your joint health and the surrounding climate.
2. Frequency
Frequency is the number of cardio training sessions performed per day or per week. This will be dependent on training status and intensity. 2 to 5 sessions per week will suffice. This depends on concurrent training — in other words, what other activities and/or sports you’re doing. You can attain health benefits by expending as little as 150 calories per day via cardio training. 20 minutes of cardio training, 3 times per week can maintain cardiovascular fitness levels (assuming the intensity is appropriate).
3. Duration
Duration is the length of the cardio training session. This is directly related to the exercise intensity. Strive for 15 to 60 minutes of continuous cardio training.
4. Intensity
Intensity of the cardio training can be monitored via heart rate response or oxygen uptake. The most practical method is measuring heart rate using a heart rate monitor or a simple pulse count. To attain optimal cardiovascular fitness, exercise between 60-90% of maximal heart rate (50-85% of heart rate reserve).
Remember that heart rate increases in a linear fashion as workload increases during cardio training. The maximal level that can be attained is dependent on fitness level, age, climate, gender, medications, etc.
Maximal heart rate can be estimated by subtracting age from 220. For example, the estimated maximal heart rate for a 37 year old would be:
220 – 37 (age in years) = 183 beats/minute
Target heart rate calculator here:
http://www.exrx.net/Calculators/TargetHeartRate.html
A more specific equation for determining the heart rate at which you would exercise is the Karvonen Method. This equation is as follows:
220 – age = maximum heart rate
Maximum heart rate – resting heart rate = heart rate reserve
(Heart rate reserve x training %) + resting heart rate
Association between heart rate and cardio training intensity Chart that illustrates level of exercise intensity and fitness benefit:
For extra credit
Cardio training can be helpful for achieving optimal body composition because of the high caloric expenditures. It helps to lower relative percentage of body fat, but has little or no effect on muscle mass.
Cardio training tends to elicit a greater cortisol response than strength training.
High levels of cardio training are associated with protein loss from muscle, which can lead to a reduction in mass and strength. If you’re training for something that involves maximal strength and/or mass, consider keeping your cardio sessions relatively brief and less frequent.
Doing a high level of cardio training can result in a muscle fiber type shift from fast twitch to slow twitch. This would be undesirable for power athletes, sprinters, and Olympic lifters. However, this fiber type shift could be beneficial for recreational exercisers and endurance athletes.
Performing regular moderate cardio training can increase glucose and amino acid uptake in muscle and liver cells. This can be extremely beneficial for long term health. It can also greatly influence recovery from strength training.
Summary and recommendations
After you have established the total amount of time you can dedicate to exercise, set aside less than half of that time for cardio training. For example, if you are exercising 5 hours per week, then about 2.5 hours or less could be devoted toward cardio training.
When your goal is to put on muscle mass while controlling body fat
- Perform 10 – 15 minutes of cardio training at a low to moderate intensity after strength training workouts
- Days off from strength training should consist of recovery, high intensity interval training, dynamic flexibility/yoga, or another bout of low to moderate cardio training for 20 to 30 minutes.
When your goal is to lose body fat and maintain muscle mass
- Perform 15 – 30 minutes of cardio training at a low to moderate intensity after strength training workouts
- Days off from strength training could consist of recovery, high intensity interval training, dynamic flexibility/yoga, or another bout of low to moderate cardio training for 20 to 30 minutes.
For more see here:
References
Borer KT. Exercise Endocrinology. Human Kinetics. Champaign, IL. 2003.
Howley ET & Franks BD. Health Fitness Instructor’s Handbook, 4th ed. Human Kinetics. Champaign, IL. 2003.
Baechle TR & Earle RW. Essentials of Strength Training and Conditioning. National Strength Training Association, 2nd ed. Human Kinetics. Champaign, IL. 2000.
Categories: Advanced Diet and Sports Nutrition Articles, All About Exercise
Downtown Dallas Texas Fitness Boot Camps If you are looking for Plasma T.V’s, D.J’s and the latest gimmick this may not be the place for you. if your looking for a small group where you get individualized attention and knowledge that will last you for the rest of your life you have come to the right place.
There is nothing wrong with D.J’s and the latest technology. It’s just not what we do. We teach fitness,wellness with Pilates and basic biomechanics as a base of our system with an added focus on our community. You do not have to do Pilates to join. We are dedicated to education, and continually evolving. We just come from the Philosophy of Joseph H. Pilates. He was a pioneer in Fitness Camps. The first to focus on the term “Stabilization before Mobilization” Quotes from Joseph H. Pilates
“I must be right. Never an aspirin. Never injured a day in my life. The whole country, the whole world, should be doing my exercises. They’d be happier.”
-“Patience and persistence are vital qualities in the ultimate successful accomplishment of any worthwhile endeavor.”
“Contrology is not a fatiguing system of boring abhorred exercises repeated daily ad-nauseam. Neith er does it demand your…purchasing expensive apparatus.”
“The science of Contrology disproves that prevalent and all-to-trite saying, ‘You’re only as old as you feel.’ The art of contrology proves that the only real guide to your true age lies not in your years or how you THINK you feel but as you ACTUALLY are as infallibly indicated by the degree of natural and normal flexibility enjoyed by your spine throughout life.”
“My Method develops the body uniformly, corrects wrong postures, restores physical vitality, invigorates the mind and elevates the spirit.” ”
People won’t understand the brilliance of my work for 50 years.” “It is the spirit which shapes the body.”
“I’m not concerned with body building; I’m just trying to make people normal human beings.”
“What is balance of body and mind? It is the conscious control of all muscular movements of the body.”
How I feel my program is different from most. • In short we do problem solving first.
We will not wait for problems to arise. • We give a Fitness Assessment.
•Postural Assessment •Balance Asseemnet •Figure workout for your Body Type. •Muscle confusion work outs so you always get results. •Take in account your learning Type, Personality Type. •We will go over your Goals. balance •We will truly look at your eating habits. •We will review your sleeping habits. •I will be with you every step of the way.
Don Kirby
Pilates works with a Stabilization System and a mobilization system. For Pain management one should generally learn to stabilize before mobility is involved
v Primarily Responsible for the stability of the lumbar-pelvic-hip complex
2)Muscles that make up the stabilization include system include
v Transverse Abdominus http://en.wikipedia.org/wiki/Transversus_abdominis_muscle
v Lumbar Multifidus http://en.wikipedia.org/wiki/Multifidus_muscle
v Transverse Spinalis http://en.wikipedia.org/wiki/Spinalis
v Internal Oblique http://en.wikipedia.org/wiki/Internal_oblique
v Pelvic Floor Muscles http://en.wikipedia.org/wiki/Pelvic_floor_muscles
3)Movement System
v Responsible for movement of the core
4) Muscles that make up the movement system
v Latissimus Dorsi http://en.wikipedia.org/wiki/Latissimus_Dorsi
v Rectus Abdominus http://en.wikipedia.org/wiki/Rectus_abdominus
v External Oblique http://en.wikipedia.org/wiki/External_Oblique
v Erector Spinae http://en.wikipedia.org/wiki/Erector_Spinae
v Illio Psoas Complex http://en.wikipedia.org/wiki/Hip_flexors
v Hamstrings Complex http://en.wikipedia.org/wiki/Semitendinosus http://en.wikipedia.org/wiki/File:Semimembranosus_ muscle.PNG http://en.wikipedia.org/wiki/Biceps_femoris
v Hip Adductor Complex http://en.wikipedia.org/wiki/Medial_compartment_of_thigh
v Hip Abductor Complex http://en.wikipedia.org/wiki/Gluteus_medius
Do you know my friend Josh Gleich. He is a great personal trainer who understands the phases of personal training. He truly cares about his clients.”I can’t do it all in an hour” he says as he refers a client to me. It’s not that Josh can’t do it . He can. He just knows to truly accelerate the fitness or injury prevention of his client Pilates makes sense.
I know one of Josh’s certifications is from NASM. This certification is one that is very respected as it understands and teaches fitness in phases and progression. Phases 1 and 2 focus on stabilization and the kinetic chain. Many novice trainers and fitness enthusiast start right at Phase 3 starting right with the big muscle groups. This can be and usually is a huge mistake as it just sets the client up for injury.
Pilates concentrates on these phases like no other in any other fitness arena. As the client progresses thru phases or levels Pilates once again sets the client to progress past phase 3 at an accelerated rate. The client can go deeper into the work and truly shine whether they just want to have more functional movement or any other fitness endeavor. Should you need a trainer such as Josh. Let me know. I know others like Josh all degreed professionals.
Can’t promise you will get Josh. he stays pretty busy. The client fortunate enough to get a trainer like Josh discerns as soon as they meet him he cares about them and there goals. (Doesn’t hurt that he is a little younger then myself and easier on the eyes. I know life just isnt fair sometimes)
What Pilates is What Pilates isn’t.”
- First I would like to mention this article was inspired by Rebecca Leone, who I adore. She is dedicated to the integrity of the work and educates many instructors and general public alike.
- Rebecca Leone www.pilatesnun.com
She along with Michele Larson and the great team of instructors of CoreDynamics in Santa Fe New Mexico, keep me striving to be my best and give as much integrity to the work as possible. They are mentors for me.
The work is vast and there is no way to cover it in one newsletter. So… I will divide this into 4 parts. Here it goes.
“Pilates” What it is What it isn’t Part 1
Pilates called Contrology by Joseph Pilates is a method, a philosophy developed by Joseph Hubertus Pilates. (Pilates – Wikipedia, the free encyclopedia) It is a balanced system. It focuses on Core postural muscles to help keep the body balanced which is essential to providing support for the spine. In particular. Pilates’ exercises teach awareness of breath and alignment of the spine, and aim to strengthen the deep torso muscles.
“The science of Contrology disproves that prevalent and all-to-trite saying,
‘You’re only as old as you feel.’
The art of contrology proves that the only real guide to your true age lies not in your years or
how you THINK you feel but as you ACTUALLY are as infallibly indicated by the degree of
natural and normal flexibility enjoyed by your spine throughout life.” Joseph H. Pilates
Elements of Pilates
- Precision
- Concentration
- Breathing
- Centering
- Rhythm and Flow
- Coordination
- Control
The Pilates method incorporates movement’s that are on your back (supine), on your stomach (prone), on your side (lateral), forward bending (flexion), back bending (extension), and rotation (twist) as well as kneeling, standing, and (quadruped) on all fours. It fuses stability, strength, coordination and flexibility and focuses on the whole body.
It is not a weight loss program however; many people lose inches and fit better in their clothes. In order to lose weight you must create a caloric deficit. If that is your goal I have nutrition programs and personal training. Pilates may or may not do help you lose weight.
The Original 34 Mat Pilates Exercises
1. The Hundred
2. The Roll Up
3. The Roll Over with legs spread (both ways)
4. The One Leg Circle (both ways)
5. Rolling Back
6. The One Leg Stretch
7. The Double Leg Stretch
8. The Spine Stretch
9. Rocker with Open Legs
10. The Cork Screw
11. The Saw
12. The Swan-Dive
13. The One Leg Kick
14. The Double Kick
15. The Neck Pull
16. The Scissors
17. The Bicycle
18. The Shoulder Bridge
19. The Spine Twist
20. The Jack Knife
21. The Side Kick
22. The Teaser
23. The Hip Twist with Stretched Arms
24. Swimming
25. The Leg-Pull – Front
26. The Leg-Pull
27. The Side Kick Kneeling
28. The Side Bend
29. The Boomerang
30. The Seal
31. The Crab
32. The Rocking
33. The Control Balance
34. The Push Up
- Downtown Dallas Pilates Studio
“Deep in the Heart of Dallas”
1309 Main Street
Suite 211
(469) 995-0874 Dallas, TX Pilates
Dallas Pilates Instruction
Pilates and Fitness Classes Monday- Saturday Private and Semi Private Pilates and Personal Training
A true Pilates center with more than just basic Pilates Mat classes
• Pilates • Pain Management • Boot Camps • Nutrition • Massage • Group Fitness
• 1 on 1 Training • Fitness Consultation • Core • Strength • Flexibility • Balance
• Health and Wellness • Weight Loss - Weight Training
- Pilates Fit Camp
- Private Pilates Sessions
- Located in the Davis Building
Downtown Dallas Pilates, owned by Don Kirby, offers both private Pilates instruction as well as group classes. Fit Camps are group classes that are based on Pilates, yoga & weight training biomechanics. This model utilizes your body weight for a lean sculpted frame.
The Fit Camps are 6 weeks in duration and are designed for any fitness level. Downtown Dallas Pilates focuses on quality of movement not quantity. We teach fitness progression through our Pilates instruction & bring a centered focus to the mind & body to achieve the ultimate workout.
In addition to the Pilates Fit Camps Downtown Dallas Pilates offers one-on-one private sessions. Nutrition Programs to help you meet you goals are also available in a convenient online format.
Downtown Dallas Pilates Studio
“Deep in the Heart of Dallas”
1309 Main Street
Suite 211
(469) 995-0874
Dallas, TX Pilates
Don Kirby is an incredibly talented, knowledgeable, and versatile instructor. He combines his upbeat, gregarious personality with his background years as a dancer and fitness guru to tailor to the needs of every client he works with. As a physical therapist and amateur dancer, I am well impressed with Don’s ability to instruct in “layman’s terms” and technically as well to achieve my desired goals with every pilates session. When I go in for a session, pilates will be the focus, yet Don can ad lib and incorporate Thai yoga, boot camp activities, etc. depending on what my body needs that day. He is amazing!!
by lenoresullivan at Citysearch
Seriously, run don’t walk to Downtown Dallas Pilates! I’ve been training with Don for over two years. He’s the best. Our sessions blend pilates, yoga, strength training and more recently zone cardio – he keeps it interesting, challenging and lots of fun, always focused on how you are feeling and what you need that particular day but keeping your long term goals in mind. He takes a whole body and mind approach and is really devoted to his clients. I highly recommend Don and Downtown Dallas Pilates!
Best Pilates Instruction in Dallas area
by dreamland109 at Citysearch
I have trained with Don Kirby for about a year. He is an extremely talented instructor – thorough, motivating, patient, caring and fun! He focuses on your particular needs by building creative and intense workouts, which in turn help you achieve your specific goals. He also gently encourages a healthy lifestyle without lecturing or judgment. If you want to work hard, see results and thoroughly enjoy the experience, call Don Kirby.
I would recommend Downtown Dallas Pilates to anyone!
started taking pilates classes with Don a year ago. I had set a personal goal to exercise on a more regular basis. Don has been key in helping me meet my goal. I take both mat and reformer classes with Don. He is a very good teacher and works with you individually to get your best outcome. He is great at mixing things up and I have yet to bored. He is terrific at knowing just when to push me to the next level. I would definitiely recommend Don and Downtown Pilates. Especially if you are in the downtown area……easy to get to.
Master Pilates teacher – Don!
by VickiJones at Citysearch
I have been taking Mat and Reformer Pilates classes with Don for over one year. He is fantastic and FUN! I am a devoted student and feel I get excellent work outs with personal attention. Don works hard to push you but to also consider your personal situation. He keeps the work out routines creative and challenging. It is a GREAT work out experience!!! I have referred MANY friends and co-workers which is a testament to the quality of Don’s Pilates instruction.
Don does amazing work in Dallas
with his health and fitness program!
I took a class while in Dallas and I
was so glad to see such a class being
offered in Dallas. I live in NYC and
travel a lot. So, it’s good to know that
other cities offer some of the same
type programs as NY. Great job, Don!
helpful (0) not helpful (0) comment share
| I have been doing the private training with Don on Pilates and have been really enjoying the experience. I have back injuries and have finally found a work out method that helps with the pain by strengthening my back and not make the pain worse. I had taken a Pilates class during college but having the one on one really helped with learning the proper technique to get the very most out of each exercise. I would highly recommend Don to anyone that would like to learn more about Pilates!! |
| “Don is a personal trainer you will not forget – His background starts with professional dance and includes physical therapy, Pilates and yoga. Don helped me both physically and mentally and I never had an injury working with him. He is meticulous and thorough, yet warm and caring also. I highly recommend his work based on results I personally achieved with him.” Service Category: Personal Trainer Year first hired: 2007 (hired more than once) Top Qualities: Great Results, Expert, High Integrity |
| Don trains on the Pilates Allegro machine with professional technique and finesse; catering to the individual mind, body and spirit.” Service Category: Personal Trainer Year first hired: 2005 Top Qualities: Great Results, Personable, Expert |
Downtown Dallas Pilates3/17/2009 First to Review This place is run by an independent instructor, Don Kirby. It’s located inside the Davis Building in Room 211. He’s basically turned a loft into a workout studio. It’s pretty cool.Anyway, so Pilates is only useful if you do it correctly. And you can only do it correctly if you have a competent instructor. Enter: Don. Don is great. He really cares about his clients and he will work extra hard to make sure you are satisfied with your work out. His biggest goal is to provide the best customer service at a great price. The classes are small (5 people at most) so he gives a lot of 1-on-1 feedback, which is helpful. It’s a small business but he’s looking to make it grow so you should definitely give it a try.The 1st class is free (he’ll usually do a 1-on-1 the 1st time so he can evaluate your posture, movements, etc.) Drop ins are $15 per class, 5 classes are $65 and 10 classes are $110 (these prices may have changed so check with him). He’s looking to do a monthly membership for around $200, which would include mat and yoga, unlimited group classes and Pilates equipment classes. I purchased a 10 class card and I’m very happy with that deal 🙂
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| Don,I think I have finally found my exercise of choice in your pilates sessions. They are definitely effective,beneficial, and far from being routine. I love the change of pace and the endless ways you have to make me more flexible while becoming stronger. There is no way I can be bored and unchallenged with you,and the benefits continue to improve. I definitely feel I can obtain my goal of being on the cover of the Sports Illustrated Swim Suit issue!!!!!!!!!!!! ( Maybe the Senior Edition in the wading Pool)
Thanks,Thanks, Thanks,
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| I have been doing the private training with Don on Pilates and have been really enjoying the experience. I have back injuries and have finally found a work out method that helps with the pain by strengthening my back and not make the pain worse. I had taken a Pilates class during college but having the one on one really helped with learning the proper technique to get the very most out of each exercise. I would highly recommend Don to anyone that would like to learn more about Pilates!! |
|
“Don is a personal trainer you will not forget –
His background starts with professional dance and includes physical therapy, Pilates and yoga. Don helped me both physically and mentally and I never had an injury working with him. He is meticulous and thorough, yet warm and caring also. I highly recommend his work based on results I personally achieved with him.” Service Category: Personal Trainer Year first hired: 2007 (hired more than once) Top Qualities: Great Results, Expert, High Integrity
|
|
Don trains on the Pilates Allegro machine with professional technique and finesse; catering to the individual mind, body and spirit.”
Service Category: Personal Trainer Year first hired: 2005 Top Qualities: Great Results, Personable, Expert
|
|
Don, I think I have finally found my exercise of choice in your pilates sessions. They are definitely effective,beneficial, and far from being routine. I love the change of pace and the endless ways you have to make me more flexible while becoming stronger. There is no way I can be bored and unchallenged with you,and the benefits continue to improve. I definitely feel I can obtain my goal of being on the cover of the Sports Illustrated Swim Suit issue!!!!!!!!!!!! ( Maybe the Senior Edition in the wading Pool)
Thanks,Thanks, Thanks,
|
By Don Kirby Dallas TX Most Trusted Fitness Trainer.
Dear Friend,
This is the manual that will give you the straight forward truth about permanent life-long weight loss. Read it, apply it and benefit from it. And if you have any questions about the strategies in this manual feel free to call me at (469)9959-0874 or contact at www.downtowndallaspilates.com
As a fitness and weight loss expert there is one question that I get asked more than any other question.
“So what should I do to lose 15 pounds?”
I can’t tell you how many times I have heard that question from people anxiously waiting to hear the “magic” answer…
…I guess that’s my curse, and probably the curse of all top personal trainers. How do I answer such a loaded question, especially when the person across from me is waiting for me to tell them to take the magic pill that will burn fat while they sleep.
That magic pill doesn’t exist, and if it did I have no doubt that it would cause so many undesired side-effects that it would be quickly pulled off the shelves – but not before doing significant damage.
Well, in the past I would go into a long (and detailed) process of educating the person in front of me. Educating them on the truth about permanent weight loss. In fact, sometimes I would probably give them more information than they could handle at one time.
So what I did is I created this manual. Over the next several pages you’ll discover what I now share with everyone seeking to quickly and permanently lose their unsightly fat.
What I’m about to reveal to you in this TRUE-to-the-core manual is exactly what I have built my highly successful 15/12 Fitness Quick Start Program on.
So read on and discover the truth for yourself…
THE FIRST STEP
You, my friend, by taking the time to read this manual, have now stepped onto the road that leads to a fit, healthy body. Take a moment to reflect on the famous quote “Success is a journey, not a destination”. We can substitute the word ‘success’ with the word ‘fitness’.
Learning to make the right choices in your diet and workouts will become a lifestyle that never ends. The day you step off of this road is the day that your weight will increase and your health will decline. I applaud you as you take the first step in this journey of fitness that will change your body and life forever.
This choice will pay off every day for the rest of your life. As you enjoy a lowered body fat, high energy levels and your ideal body weight you will feel your confidence and health greatly increase. Start to build the habits that will increase your enjoyment and quality of life today! I have every confidence that you can make this a part of your life and that you can:
1) Lose excess weight
2) Firm tone your body
3) Raise your metabolism and
4) Create a lifestyle of these habits
Let’s get started!
Your Game Plan
There are four aspects to achieving and maintaining a healthy, fit body.
These are: Nutrition (What you eat, when you eat it, and how much you eat of it), Cardiovascular Training (Working out your heart – and burning calories by moving your body ex: walking, jogging, swimming, aerobics…things that make you sweat), Resistance Training (Including Weight training with free weights, Weight machines, resistance bands, exercise balls, and even your own body weight – anything that gives your muscles resistance to work against),
And finally…ACCOUTABILITY and MOTIVATION. The number one reason most people fail in achieving their weight loss and fitness goals is because they fail to make it a lifestyle. This is where accountability and motivation are most useful.
Whether you try it yourself, or work with a professional fitness trainer, you must apply the most up to date nutrition, cardiovascular training and resistance training information available to you. Further, if you work with a fitness trainer you can be 100% confident that your weight loss and fitness program is specifically created to give you maximum results in minimum time.
Getting The Edge
To ensure that you get quick and permanent results I suggest that you hire a fitness trainer who can not only educate you, but who can also provide fuel in the form of motivation and success in the form of accountability.
These four components are what make a person lean, toned, fit and strong – for a lifetime. The following three tips are going to dive into each topic in depth and give you all the “gems” you need to effectively reach your fitness goals.
Tip 1. NUTRITION
Nutrition? I thought we were talking about being fit and toned! Nutrition is a huge part of you health and appearance. Some professionals will attest that as much as 80% of your weight loss and fitness results are based on what you eat. This means that you could workout all day long, but if you are eating junk, your body will show it.
The word alone can make people cringe – as the guiltily think of the drive thru lunch that they just ate. Nutrition is a subject that people spend their careers studying and takes volumes of books to explain. My objective is to teach you how to eat a healthy diet that encourages your body to burn fat rather than store it. You don’t need overwhelming science to “get” this.
A healthy diet needs to be well rounded with the proper amount of nutrients, vitamins and minerals. The RDA’s recommendation for daily intake of such things is a good place to check your optimal intakes.
The first thing that you need to know about nutrition is this fact: Eating small meals every 3 hours will increase your metabolism and reduce fat storage. This is a proven fact that bodybuilders, models, athletes and lean people in general abide by – and so should you.
Eating right when you wake up is vital to breaking the fast your body enters every night. About 3-4 hours after you eat your body shuts down your metabolism and acts as if it needs to store food. This is a great function to have if a famine breaks out and you don’t see food for weeks. After all, if there’s famine you’re going to want your body to work “efficiently” by storing fat, and using it slowly.
However, you don’t want your body to store fat and burn it slowly now, right? Since there is no food shortage or famine at the moment (and there likely wont be one any time soon) then it is pretty annoying when your body starts packing on the pounds. So, in order to communicate with your body that it is healthy, well fed, and not in need of extra fat storage you need to reprogram your metabolism. Here’s how to go about it. Start your day off with a small meal and continue to eat small meals every 3 hours or so.
What should you eat? Here I am just going to give you general guidelines – since we would have to sit down together to create an exact fat burning meal plan for your body. These suggestions are a basic guideline to healthy meals that do not promote fat storage.
Protein: 20%
Fat: 15%
Carbs: 65%
Each meal that you consume needs to have calories coming from protein, carbohydrates and fat. Your body needs each of these in small amounts throughout the day – when you take in a meal that is 90% carbohydrate 5% fat and 5% protein your body is going to digest it faster (i.e. get hungry again faster) even if the calorie count is the same as a meal with above percentages, and you are more likely to store a percentage of the carbs as fat.
Hold your horses…
Don’t go and cut all the carbs out of your meals just yet. We all saw what the low carb craze did for the country. People actually got fatter! Cutting carbs could cause a whole new “house of cards” effect and your body will once again go into fat storage mode. Believe me, you don’t want that.
Tip 2. CARDIOVASCULAR TRAINING
What is Cardiovascular Training? Cardiovascular training is anything that gets your heart pumping at an elevated speed. This includes walking, jogging, bike riding, swimming, playing sports, roller skating … you get the idea! Cardiovascular training is used to burn calories and to improve one’s overall conditioning.
Why should I train my cardiovascular system?
Walking, jogging, biking … they all seems to take so much effort! Why should I make myself do these when I don’t enjoy them? While cardiovascular training may seem like a chore, you will be more than willing to hop on a treadmill after reading the following benefits to cardiovascular training!
Weight Loss
Probably the most cherished side effect of cardiovascular training is losing those unwanted pounds! Since your body’s decision to store fat is based on the equation of Energy In vs. Energy Out, the more Energy Out that you have the less energy you will have to store on your waist, hips and thighs.
Conditioning
When was the last time you got winded walking up a flight of stairs? Not the greatest feeling was it? When you are wheezing and clutching your side ache, you know without a shadow of a doubt that you are out of shape!
When you train your cardiovascular system you will begin to find that you don’t lose your breathe as easily under strenuous activity. Your heart becomes conditioned to pump faster on demand without sending you into a wheezing fit. Your heart is the most important muscle in your body, and if you want to enjoy the new body you are about to create, then wouldn’t you want to have a healthy heart along with it? I know of two heart surgeons who would agree with me.
Disease Prevention
Heart attack, stroke, hypertension, and diabetes are just a few of the diseases that you would be defending yourself against with cardiovascular training. By losing excess weight and conditioning your body, you arm your body against these and many other ailments.
Tip 3. RESISTANCE TRAINING
What is Resistance Training? Resistance training is anything that gives resistance against your muscles. The most traditional resistance training is dumbbells or barbells, but it can take on many other forms as well. Cable machines and pulley systems give great resistance, as do elastic bands. Using your own body weight is another way to give your muscles resistance.
Today you have many options when it comes to resistance training – but they all have one thing in common…it will change your life!
Why should I lift weights?
Weight lifting … isn’t that kind of a macho guy thing any more? I mean, last I checked my most successful clients haven’t been registered for any upcoming body building shows.
“But I don’t want to look muscular and bulky.” I cannot tell you how many times I have gotten this reaction from women when I encourage them to lift weights! The critical thing here is that in order to be fit and toned you MUST lift weights! No, don’t give me that horrified look! Resistance training can literally change your entire body, let alone your self-confidence and self-esteem, but most importantly, resistance training could possibly be the best thing that you will ever do to keep your body looking and feeling 10 years younger.
Read on to learn the benefits of Resistance Training.
Metabolism
Resistance training is the one thing that we do that elevates our metabolism for hours after a workout. Cardiovascular workouts are effective and necessary, but, after an hour of running, your metabolism is only elevated for less than an hour before going back down to normal.
On the other hand, resistance training will literally raise your metabolism permanently. This happens because weight lifting is actually a process of breaking down muscle tissue and re-building it back stronger, firmer and more tone.
This process takes time and energy AKA calories. Once you have added muscle tone to a given area on your body it now takes even more energy to maintain this muscle.
So here is the run down on why resistance training is such a metabolism booster:
When you weight train you break down muscle fibers, which takes energy to rebuild, when these muscle fibers have been rebuilt they are tighter, toner, more firm and now take more energy to maintain. Hence: a higher metabolism all day long. Simple, yet so effective!
- 1 lb of muscle burns about 50 calories a day
- 1lb of fat burns 4 calories a day
Toned and Sculpted
Resistance training is responsible for the beautiful sculpted and toned look that many athletes sport. As mentioned in the metabolism section, resistance training breaks down muscle fibers so that they can rebuild stronger. These strengthened fibers are denser than the weaker ones that they are replacing, thus resulting in a firmer, tighter feel.
Since we know that muscles consume more energy than fat, it is safe to assume that when you increase in muscle you will also decrease in fat. (This is of course assuming that your caloric intake does not increase and that your cardiovascular activities do not decrease.)
Due to this decrease in fat, the shape of your muscles will start to be unveiled by the shedding of the extra fat tissue that covers them. Now that’s body sculpting!
Healthy Bone Density
Do you know millions of people are diagnosed with Osteoporosis every month? Do you also know one of the top ways to prevent having this deadly disease occur in your own body? Doctors say that resistance training is one of the best activities you can do to strengthen your bones and repel Osteoporosis.
When your muscles are resisting against the weight that you are pushing or pulling your bones are also being tugged on by your tendons and ligaments. This tugging results in your bones building themselves stronger to compensate for your muscles being stronger. If your muscles were stronger than your ligaments / tendons then they would snap right off of your bones. Your body was designed in such a way that it learns from the stimulus given to it and it adapts to perform better.
Other Benefits to Resistance Training
Increased Strength
Improved Coordination
Raised Self Esteem and Renewed Confidence
Feel Good Endorphins
THE FOUNTAIN OF YOUTH
Well, the secrets to lasting weight loss have been reveled. There are no pills to take, machines to buy or breathing techniques to learn.
By now you are convinced that resistance training along with cardiovascular training and a personalized nutrition plan are going to be worth your time.
Just giving you this valuable information is not enough. If I only did that, and stopped there, I simply would not be doing you or myself any justice.
Call now for your 2 week trail of our online Nutrition.
Committed to your fitness results,
Don Kirby
(469)995-0874
P.S. Give me a call today, and see why I’m the only personal fitness trainer in {Dallas TX to guarantee results or your money back!
P.P.S. In just a few short months you will look back on this decision as one of the best you’ve ever made – but it all start with a single phone call. Do it now.
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